1.10 Friday | Gym

Today we’ll tackle Upper body, Back and arms focused. Bring the same energy you have on lower body days. Challenge your weights, perfect your form!
Grab a friend to do it with you!

Warm Up

WALKING

5 Minutes

Get warm!

INCHWORM

30 seconds

Hold plank for an extra count before returning to standing

SUPERMAN

30 seconds

Exhale as you lift up

PULL APART LONG BAND

30 seconds

Closer the hands to more challenging. Pull until band hits the top of the chest

Set 1 — 4X

Note- Perform one exercise. Rest 30 seconds between rounds. Keep the volume high with a weight that is challenging.

EQUIPMENT
SEATED ROW

EXERCISES
10-15 reps SEATED ROW
30 seconds Rest

SEATED ROW

10-15 reps Moderate to Heavy

Build if able each round

Superset 2 — 3X

Note- Perform exercises back to back. Increase weight in exercises if able. Rest 30 seconds between rounds.

EQUIPMENT
CABLES

EXERCISES
12 reps ROPE LAT PULLDOWN
10-Failure reps TRICEP PUSHDOWN
30 seconds Rest

ROPE LAT PULLDOWN

12 reps Moderate

Sit tall, elbows pull wide & down to your sides

Alternative- Lat pulldown with long bar

TRICEP PUSHDOWN

10-Failure reps Heavy

Keep elbows near to your sides as you press down to full extension.

Superset 3 — 3X

Note- Perform exercises back to back. Rest 60 seconds between rounds. Increase weight in the Supported Chest Row each round if able.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
8-12 reps INCLINE SUPPORTED CHEST ROW
10-Failure reps BICEP SPIDER CURL
60 seconds Rest

INCLINE SUPPORTED CHEST ROW

8-12 reps Heavy as able

Alternative- Bent over row with DBs or barbell.

BICEP SPIDER CURL

10-Failure reps Light to Moderate load

This position prevents any swinging making this more challenging

Optional Burnout Superset 4 — 3X

Note- Perform exercises back to back. You should be hitting failure with each exercise, each round. Quick 30 seconds rest.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
10 reps ROLLING SKULL CRUSHERS
10 reps TRICEP PUSH UP
Repeat 3 rounds

ROLLING SKULL CRUSHERS

10 reps Moderate

I’ll use a pair of 15-20lb DBs

TRICEP PUSH UP

10 reps

Modify by dropping to your knees

Cooldown

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

60 seconds Alt sides

CAT COW

30 seconds